For episode 39 of Fifty Fantastic Salads I wanted to celebrate the season with my Ultimate Spring Salad. It has such a gorgeous combination of seasonal veggies, lots of fresh herbs, walnuts, quinoa and an easy peasy lemon & Dijon dressing.
For the vegetables, I’ve gone for asparagus, peas and broad beans for that proper seasonal feel. To make sure it’s filling, I’ve added quinoa and some walnuts, but don’t forget the peas and beans are filling too. The lemony Dijon dressing ties it all together.
It works brilliantly as a light lunch or a side, and lasts well in the fridge for meal prep too.
Nutritional highlights
✅Plant-based protein – quinoa, peas and broad beans provide a good protein boost, helping to keep you full up.
✅Rich in fibre – each portion gives you about 9g of fibre, so a great way towards your 30g a day target.
✅Healthy fats – walnuts and olive oil both contain unsaturated fats, which are beneficial for overall good health.
✅Packed with vitamin C – asparagus, peas, broad beans as well as the lemon in the dressing help support immune function and iron absorption.
Storage and Shelf Life
This Ultimate Spring Salad can be stored in the fridge for up to 4 days.
- Store in an airtight container for best results.
- The flavours develop over time, making it ideal for meal prep.
- I wouldn’t recommend freezing.
Recipe Tips:
Add extra protein – If you want more protein to this salad, add your favourite protein of choice.
Vary the nuts or make nut free – Swap the walnuts for pecans or add in some pumpkin or sunflower seeds if you would like to make nut-free.
Swap the quinoa – this salad also works well with new potatoes if you don’t want or like quinoa.
Vary the herbs – mint is lovely here, but parsley or basil both work really well, if preferred.
Mustard – use any mustard if you don’t have Dijon. Or leave out completely, if preferred.
Ultimate Spring Salad
Ingredients
Salad ingredients:
- ½ cup dry quinoa (90g)
- 1 tsp vegetable stock powder
- 1 cup frozen peas (150g)
- 1½ cups frozen broad beans (fava) (225g)
- ½ cup walnuts (70g)
- Large bunch of asparagus
- ½ cucumber
- Small bunch of fresh mint (about 20g)
Dressing ingredients:
- 3 tbsp olive oil
- Juice and zest of a large lemon
- 2 garlic cloves minced
- 1 tsp Dijon mustard
- 2 tsp maple syrup
- ½ tsp sea salt
Instructions
- Add the quinoa to a saucepan with 1 cup (250ml) water and the vegetable stock powder. Bring to the boil, then reduce to a simmer, cover and cook for 12–15 minutes until the water is absorbed. Remove from the heat, fluff with a fork and leave to cool.
- Whilst the quinoa is cooking, boil the kettle. Add the peas and beans to a bowl and cover with boiling water. Allow to sit for 3-4 minutes to defrost and then drain. If you have time, you can also double pod the broad beans. Simply slip the outer skins off the broad beans for a more tender texture.
- Place the walnuts in a dry frying pan over a medium heat and toast for 3–4 minutes until lightly golden. Set aside to cool.
- Heat a little olive oil in the same frying pan over a medium heat. Add the asparagus and cook for 4–5 minutes, turning occasionally, until lightly golden and just tender. Set aside to cool. Once cool, cut into bite-sized pieces.
- Chop the cucumber into bite-sized pieces and finely chop the mint.
- In a small bowl or jar, whisk together the dressing ingredients until well combined.
- In a large bowl, combine the quinoa, asparagus, peas, broad beans, cucumber, chopped mint and toasted walnuts.
- Pour over the dressing and toss well to coat everything evenly. Taste and adjust seasoning, if needed. Serve and enjoy.
Notes
- This will store well in the fridge for 3-4 days.
- I use frozen peas and beans. Obviously, if you prefer, this can also be made with fresh peas and beans.
- If preferred, use ready cooked quinoa. If using this option you’ll need about 1.5 cups (275g).
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